One Minute Movement: Fight Depression without Medication

Are you having trouble finding the motivation to take the first step? You’re not alone. Sometimes just getting started feels like the hardest part, especially when life feels heavy. However, that first step, no matter how small, can open the door to incredible change.

Movement is more than just physical; it’s a game-changer for your mood and mental health. When you move, your body releases endorphins, the "feel-good" chemicals that boost your mood and reduce stress. Exercise also helps regulate cortisol, the hormone associated with stress, and improves circulation, delivering oxygen and nutrients to your brain, muscle tissue, and organs. Even small movements, like stretching or taking a short walk, can create a positive ripple effect in both your body and mind.

If you’re feeling down, moving might feel like the last thing you want to do, and that’s completely understandable! Depression and low energy can make even the smallest tasks feel overwhelming. But here’s the thing: you don’t need intense or complicated movements to make a difference. A few gentle stretches, a slow walk, or even just standing up and taking deep breaths can start to shift your mood and energy.

One Minute Movement

One simple and effective practice is what I call "one minute movement." This involves choosing a simple exercise or movement and doing it for one minute.

• Choose a simple exercise or movement, and do it for one minute.

• Try to stay fully present while you move.

• When you notice your thoughts drifting, gently guide your focus back to your body and the movement you’re doing.

• Repeatedly cue yourself through your form to help keep yourself out of your head and anchored in your body and in the moment.

  
  

After that minute, take a moment to note how you feel. Do you feel like you want to do more? If so, try another minute. If you feel like you’ve gotten a little relief but that was enough for the first try, congratulate yourself for taking action!

A woman in teal activewear performs a focused squat exercise in a bright, minimalist workout studio.

Beginner-Friendly Exercises that are great for One Minute Movement:

Here are a couple of beginner-friendly exercises to start with:

1. Air Squats:

   • Stand with your feet shoulder-width apart with knees and toes tracking forward.

   • Lower your body as if sitting back into an invisible chair, keeping your chest lifted and your back straight.

   • Bend your knees until your thighs are parallel to the ground (or as low as comfortable).

   • Push through your heels to stand back up, fully extending your legs.

   • Focus on keeping your knees aligned with your toes and avoid letting them cave inward.

2. Chair Squats:

   • Stand in front of a chair with your feet shoulder-width apart.

   • Lower yourself into a sitting position, then stand back up.

   • Focus on keeping your knees aligned with your hips and feet, and your chest open.

3. Marching in Place:

   • Stand with your feet hip-width apart.

   • Lift one knee toward your chest, then lower it and lift the other knee.

   • Continue alternating legs, as if you are marching in place.

   • Keep your movements controlled and focus on your breathing.

Remind yourself of why you’re doing it. Each step brings you closer to your goal, whether it’s being fit, healthy, or financially stable. Compare this to other coping mechanisms, like eating, drinking, or shopping, which might offer temporary relief but ultimately take you further away from your goals. By choosing movement, you’re building the foundation for lasting positive change—and adding another powerful tool to your warrior toolkit.

This is a tool—a skill you can add to your kit. It’s not about making a giant leap; it’s about taking that small, manageable step forward. Start small—because even small movements can have a life-changing impact.

And remember, you’re worthy of the positive benefits that movement will bring. You deserve the strength, energy, and peace that come from taking care of your body and mind. You and everyone around you deserve the best version of you that you can be!

Additional One-Minute Movement Exercises

Here are some other great one-minute movement exercises to add to your practice:

• Wall sit: Press your back against a wall and slide down until your thighs are parallel to the floor. Hold the position and engage your quads and glutes.

• Standing side leg raises: Stand tall, lifting one leg out to the side while keeping your body steady. Alternate legs for a full-body workout.

• High knees: Jog in place, bringing your knees up toward your chest as high as you can while keeping your core engaged.

• Toe touches: Stand with your feet hip-width apart and reach down to touch your toes, stretching your hamstrings and engaging your core.

• Arm circles: Extend your arms out to the sides and make small, controlled circles. Gradually increase the size of the circles to warm up your shoulders.

• Bodyweight lunges: Take a step forward and lower yourself into a lunge, keeping your knee aligned with your foot. Alternate legs.